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Are Eggs Killing Us on Keto? 2019 Study Results
The ketogenic diet, popularly known as the keto diet, has gained significant attention in recent years. This low-carb, high-fat diet is praised for its ability to promote weight loss, improve mental clarity, and even manage certain health conditions like diabetes and epilepsy. However, the diet's heavy reliance on certain foods, such as eggs, has raised concerns about potential health risks. This article delves into the 2019 study results to answer the question: “Are eggs killing us on keto?”
The Keto Diet: A Brief Overview
The ketogenic diet is a low-carb, high-fat diet that aims to shift the body's metabolism from burning glucose to burning fats. This metabolic state, known as ketosis, is achieved by drastically reducing carbohydrate intake and increasing fat consumption. The diet typically includes foods like meat, fish, dairy, eggs, nuts, seeds, and low-carb vegetables.
Eggs, in particular, are a staple in the keto diet due to their high fat and protein content and low carb count. They are versatile, easy to prepare, and can be included in various meals throughout the day. However, the high consumption of eggs on the keto diet has raised concerns due to their cholesterol content.
The Controversy Surrounding Eggs
Eggs have been a subject of controversy for many years due to their high cholesterol content. One large egg contains about 186 milligrams of cholesterol, all of which is found in the yolk. This is about 62% of the recommended daily intake. For this reason, eggs have been linked to increased risk of heart disease.
However, numerous studies have shown that dietary cholesterol (cholesterol consumed through food) does not necessarily raise blood cholesterol levels or increase heart disease risk in most people. Instead, saturated and trans fats have a much more significant impact on blood cholesterol levels and heart disease risk.
2019 Study Results: Are Eggs Killing Us on Keto?
In 2019, a study published in the Journal of the American Medical Association (JAMA) reignited the debate about eggs and heart disease. The study found that higher consumption of dietary cholesterol or eggs was significantly linked to higher risk of cardiovascular disease and all-cause mortality.
The study analyzed data from six large prospective cohorts involving nearly 30,000 participants with an average follow-up of 17.5 years. The results showed that for each additional 300 milligrams of dietary cholesterol consumed per day, the risk of heart disease increased by 17% and the risk of all-cause mortality increased by 18%.
However, it's important to note that this was an observational study, which means it can only show an association, not a cause-and-effect relationship. Additionally, the study did not consider other lifestyle factors that could influence heart disease risk, such as physical activity, smoking, and overall diet quality.
Eggs and the Keto Diet: A Balanced Perspective
While the 2019 study results may seem alarming, it's crucial to consider them in the context of the keto diet and overall lifestyle. The keto diet is high in fats but low in carbohydrates, which can have a different impact on cholesterol levels and heart disease risk compared to a diet high in both fats and carbs.
Moreover, the keto diet often leads to weight loss, which can improve heart health. A 2019 review published in the journal Obesity Reviews found that the keto diet can lead to significant weight loss and improvements in cardiovascular risk factors in overweight and obese individuals.
Furthermore, eggs are a good source of many nutrients, including high-quality protein, vitamins, minerals, and antioxidants. They also contain choline, a nutrient that's essential for brain health but is not abundant in many foods.
Conclusion: Are Eggs Killing Us on Keto?
In conclusion, the question “Are eggs killing us on keto?” cannot be answered definitively based on current research. While the 2019 study found an association between higher egg or dietary cholesterol consumption and increased heart disease risk, it did not establish a cause-and-effect relationship. Moreover, the study did not consider other lifestyle factors or the context of the keto diet.
Therefore, it's crucial to maintain a balanced perspective. Eggs are a nutritious food that can be part of a healthy diet. However, like any food, they should be consumed in moderation as part of a varied and balanced diet. If you're on the keto diet or considering it, it's advisable to consult with a healthcare professional or a dietitian to ensure that your diet is well-balanced and suitable for your individual health needs.